Among runners, stretching can be a controversial topic. Some swear by stretching before running, others stretch only after or when muscles are warm, and a third group never stretches and thinks it is a waste of time and may impact performance. For an understanding of the latest recommendations for stretching as it relates to runners I met with Tommy Bolduc, a UNH Exercise Science student. Bolduc, a junior and former high school track sprinter from Londonderry, has internship experience in the field of strength and conditioning and plans for a career as a strength and conditioning specialist. On weekends, he works for Eagle Events Management, a company that sets up road races and triathlons all over New England, giving him first-hand exposure to how runners prepare for and execute their competitions.

The broad topic of stretching can be broken into three types: static, dynamic and ballistic. Static stretching is a slow and constant stretch with the end position held for 30 seconds, while dynamic stretching uses sport-specific movements to prepare the body for activity, explained Bolduc. Examples of static stretches for runners include calf stretches while leaning towards a wall, ankle mobility stretches, and the prone pigeon hip/glute stretch. Dynamic stretches include walking knee pulls, walking lunges, high knee skips and runs. Ballistic stretching uses a repetitive bouncing-type movement through the stretch and can potentially lead to injuries and is therefore not recommended, said Bolduc.

Why should runners stretch? In all sports, an athlete needs an optimal range of motion (ROM), which is the movement of a joint as it bends and extends. The amount of movement of a joint varies greatly from individual to individual, said Bolduc, and is determined by the underlying connective tissue structure, as well as the age, sex and activity level of an individual. Stretching can improve flexibility which can improve ROM, but it needs to be tailored to the specific needs of an individual. For example, a runner with tight hip flexors won’t have full extension during a running stride, explained Bolduc. As we age, muscles become stiffer said Bolduc, but it is important to not wait until then and to start stretching when we are young to be able to keep flexibility longer. He cautioned that some individuals have hypermobile joints that allow for easy joint movement beyond a normal range; these individuals may not need to stretch.

Both dynamic and static stretching can benefit runners, said Bolduc, and timing is important. Current recommendations from the National Strength and Conditioning Association are for dynamic stretching as a pre-exercise warm-up, and static stretching after a competition or training session. Dynamic stretching is sport-specific, and prepares the body for exercise. It is time efficient and often stretches multiple joints at the same time, and keeps the muscles warm and ready for activity, said Bolduc. Static stretching can help a runner increase total ROM better than dynamic stretching, and should be done while muscles are warm after activity or as a separate session; the slow and constant positions held during static stretching cool down the muscles, which is why it is not recommended before running, said Bolduc. Thirty minutes prior to a race, an ideal runner’s warm-up is 5 to 10 minutes of easy running followed by 5 to 10 minutes of dynamic stretching; static stretching can follow after the race, recommends Bolduc.

It is important to point out that while stretching can improve ROM and prepare muscles for activity, no research has shown that it prevents injury. Likewise, no research has shown that stretching improves performance, said Bolduc who pointed out research studies showing that pre-competition static stretching can negatively affect performance in sports requiring explosive force such as sprinting and power lifting. Although this lessening of force is unlikely to impact distance runners, dynamic stretching prior to running is still preferred over static due to its sport-specific preparation, said Bolduc.

There are no recommendations or norms for what would be considered ‘good’ flexibility, said Bolduc, but static stretches that are likely to help most runners include calf stretches and hamstring stretches. And since many of us spend much of the day sitting which causes hip flexors to tighten, it is a safe assumption that most runners would benefit from hip flexor stretching. Stretching should be tailored to our own individual needs, and should be done two to three times a week, but can be done safely every day, said Bolduc.

Let’s hope for good weather for the remaining race season, including on Dec. 14, for the Jingle Bell 5K in North Berwick, Maine, and the Ladies Night Out 5K in Newburyport, Mass., and the Jingle Bell Half Marathon in Atkinson.

Nancy Eckerson writes about running for Foster’s Sunday Citizen. You can reach her at nerunner1@comcast.net.